09/12/2026
🔥 15-DAY PLANK & PUSH-UP CHALLENGE 🔥
It’s been a while, but it’s a good time for a new
Are you ready to strengthen your core, chest, shoulders, and arms?
Start with 15 seconds and add 15 seconds every day!
Day 1: 15-second elbow plank + 15 seconds of push-ups
Day 2: 30-second elbow plank + 30 seconds of push-ups
Day 3: 45-second elbow plank + 45 seconds of push-ups
Day 4: 1-minute elbow plank + 1 minute of push-ups
Day 5: 1:15 elbow plank + 1:15 of push-ups
Day 6: 1:30 elbow plank + 1:30 of push-ups
Day 7: 1:45 elbow plank + 1:45 of push-ups
Day 8: 2-minute elbow plank + 2 minutes of push-ups
Day 9: 2:15 elbow plank + 2:15 of push-ups
Day 10: 2:30 elbow plank + 2:30 of push-ups
Day 11: 2:45 elbow plank + 2:45 of push-ups
Day 12: 3-minute elbow plank + 3 minutes of push-ups
Day 13: 3:15 elbow plank + 3:15 of push-ups
Day 14: 3:30 elbow plank + 3:30 of push-ups
Day 15: 3:45 elbow plank + 3:45 of push-ups
CHALLENGE RULES:
✅ Complete the elbow plank first.
✅ Rest for 30–60 seconds.
✅ Complete as many quality push-ups as possible during the designated time.
✅ Record your push-up total each day.
✅ Rest when necessary, but keep the timer running.
✅ Modified push-ups from your knees or against an elevated surface count.
✅ Focus on proper form—quality over speed.
On Day 15, compare your push-up total and plank endurance with Day 1. Tag a friend and challenge them to complete all 15 days with you!
Dm me with videos or pics for ACCOUNTABILITY 👀
🛑Stop if you experience sharp pain, dizziness, or unusual discomfort.
